Water, water, everywhere…
Did you know the area I see clients neglecting most in their fitness journey is also one of the easiest areas to fix - hydration!
Drinking water before, during and after a workout is essential - but not just to quench that thirst! Hydration helps organs and cells to work properly.
It regulates body temperature, both on the surface and internally
It supports digestion - helps break down food and the absorption of nutrients
Flushes toxins - helps remove waste toxins from the body
Cushions joints - supports joint lubrication
Boosts energy levels - dehydration impacts muscle strength and reaction speed
Enhances skin health - hydrated skin looks healthier and more radiant
Improves cognitive function - supports concentration and memory recall
Supports exercise performance and recovery
Supports cardiovascular health by maintaining blood volume and circulation
Depending on the intensity of your exercise activity, and whether or not you are involved in competitive sports, some people opt for sports drinks. In addition to water, sports drinks also contain electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium), which, along with body fluid, diminish as you exercise and sweat. There are three main types -
Isotonic - contains similar concentrations of salt and sugar as that found in the human body. Quickly replaces fluids lost through sweating and supplies a boost of carbohydrate. This is the preferred choice for most athletes, including middle and long-distance running or those involved in team sports.
Hypertonic - contains a higher concentration of salt and sugar than the human body. Normally consumed post-workout to supplement daily carbohydrate intake and top-up muscle glycogen stores. Can be taken during ultra distance events to meet the high energy demands, but must be used in conjunction with Isotonic drinks to replace lost fluids.
Hypotonic - contains a lower concentration of salt and sugar than the human body. Quickly replaces fluids lost by sweating. Suitable for athletes who require fluid without a carbohydrate boost, e.g. gymnasts.
Even after years of research the fitness industry is still on the fence as to whether such drinks provide the performance benefits their advertising claims, and for many of us it simply comes down to personal preference. Regardless of whether you use sports drinks or old fashioned H2O please make sure you adequately hydrate as part of your fitness programme and you are more likely to reap the benefits of your hard work!